Keto Refried "Beans"
Creamy, lard-rich refried beans made with black soybeans, the one bean that fits keto — smoky with cumin and chili, and ready in 20 minutes.
Nutrition per serving
⅓ cup- Net carbs
- 2.3g
- Calories
- 127kcal
- Protein
- 7.6g
- Fat
- 8.4g
- Total carbs
- 7.3 g
- Fiber
- 5 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Vegan: Avocado oil and vegetable broth in place of the lard and chicken broth. Skip the cheese, or use a dairy-free one.
- Cook the onion in avocado oil, use vegetable broth and leave off the cheese topping.
Soy-free (zucchini): Peeled zucchini cooked down until jammy and mashed with the same seasonings — a soy-free stand-in with a softer, lighter texture.
- Add the zucchini after the spices, cover and cook 10 minutes, stirring once or twice, until very soft.
- Uncover and cook 20–25 minutes more, stirring often, until most of the liquid has evaporated and the zucchini has collapsed. Mash or blend until smooth, then keep cooking until it is thick enough to hold its shape. No broth is needed.
With chorizo: Frijoles con chorizo: crumbled Mexican chorizo cooked into the beans for a spicy, meaty side or dip.
- Brown the chorizo in the skillet for 5–6 minutes, breaking it up, until no pink remains (160°F/71°C). Leave it and its fat in the pan, add the lard and onion, and continue with the recipe.
- Nice to have (optional)
-
½ cup shredded Monterey Jack or crumbled queso frescoleave out
-
½ cup chicken brothleave out - Nice to have (optional)
- Also add
- Nice to have (optional)
Estimated cost $3.56 for 6 servings ($0.59 each) · how we estimate
Instructions
-
Melt the lard in a large skillet over medium heat. Add the onion and jalapeño and cook 4–5 minutes, until soft and starting to brown at the edges.
-
Stir in the garlic, cumin, chili powder and oregano and cook 1 minute, until fragrant.
-
Add the black soybeans, broth and salt, bring to a simmer and cook 5 minutes so the beans soak up the flavor.
-
Mash in the pan with a potato masher or the back of a sturdy spoon until mostly smooth, with a few whole beans left. Black soybeans are firmer than pinto beans, so take your time — or use an immersion blender for restaurant-smooth beans.
-
Keep cooking and stirring for 3–5 minutes, adding a splash more broth if needed, until thick, creamy and pulling away from the pan. Stir in the lime juice, taste for salt and top with cheese.
Tips for success
-
Black soybeans look and taste much like black beans but have almost no net carbs, because most of their carbohydrate is fiber. Look for canned ones in the natural foods or international aisle. - Lard gives the rich flavor of restaurant refried beans; bacon fat is a smoky alternative, and avocado oil works for a vegetarian version.
- Serve with crispy carnitas, Mexican cauliflower rice and pico de gallo, or spread them on pork rind nachos.
Nice to have, not needed
- An immersion blender gives restaurant-smooth beans — a potato masher gives a rustic texture.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 3 months
Reheat: Reheat in a skillet or the microwave with a splash of broth or water, stirring until creamy.
Prep tip: Freeze in ½-cup portions for fast taco nights.
Refrigerate up to 4 days or freeze up to 3 months. The beans thicken as they cool — reheat with a splash of broth or water.
Variations
3 variations, each with its own ingredients and macrosVegan
DietAvocado oil and vegetable broth in place of the lard and chicken broth. Skip the cheese, or use a dairy-free one.
- lard or bacon fat → avocado oil
- chicken broth → vegetable broth
- no shredded Monterey Jack or crumbled queso fresco
2.4 g net · 129 kcal · 7.5 g protein · 8.7 g fat · ≈$0.65 per serving (+0.1 g net carbs vs the original)
Soy-free (zucchini)
SwapPeeled zucchini cooked down until jammy and mashed with the same seasonings — a soy-free stand-in with a softer, lighter texture.
- black soybeans → zucchini
- no chicken broth
4.7 g net · 74 kcal · 2.2 g protein · 5 g fat · ≈$0.89 per serving (+2.4 g net carbs vs the original)
With chorizo
ProteinFrijoles con chorizo: crumbled Mexican chorizo cooked into the beans for a spicy, meaty side or dip.
- lard or bacon fat → lard
- + 4 oz fresh Mexican chorizo
3.1 g net · 163 kcal · 10 g protein · 11 g fat · ≈$0.83 per serving (+0.8 g net carbs vs the original)
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Pin this recipe to your keto board so it’s there when you plan next week.
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